Gary Brecka’s Top 15 Supplements (2025 Guide)
After months of deep research, I’ve compiled Gary Brecka’s top supplement recommendations—backed by science, expert opinions, and real-world results. Whether you want more energy, better hormones, or longevity, this list is your cheat sheet.
Why trust this list?
Gary Brecka, a human biologist and biohacker, focuses on evidence-based supplements—no fluff, just what works. I dug through interviews, podcasts, and studies to bring you the most effective picks.
Gary Brecka’s Top 15 Supplements (2025)
Vitamin D3 + K2
"The single most important nutrient in the human body." — Gary Brecka
Why? Supports immunity, mood, and bone health.
Dose: 5,000 IU daily (with K2 for better absorption).
NMN (Nicotinamide Mononucleotide)
"NAD+ is the key to cellular repair and longevity." — Brecka
Why? Boosts energy, slows aging.
Dose: 250–500 mg daily.
Resveratrol
Why? Activates longevity genes (like sirtuins).
Dose: 100–500 mg with breakfast.
CoQ10 (Ubiquinol)
Why? Powers mitochondria (your energy factories).
Best for: Heart health & fatigue.
Creatine Monohydrate
"Not just for muscle—it sharpens your brain too."
Dose: 5g daily (even if you don’t lift weights).
Magnesium Glycinate
Why? Fixes sleep, cramps, and stress.
Pro tip: Take before bed.
Omega-3 (EPA/DHA)
Why? Fights inflammation, boosts brain function.
Dose: 1,000–2,000 mg daily.
Methylated B-Complex
"Most multivitamins are useless—methylated forms absorb better." — Brecka
Look for: Methylfolate & methylcobalamin.
Zinc + Copper
Why? Critical for immunity and testosterone.
Ratio: 15mg zinc to 1mg copper.
Quercetin
Why? A powerful antioxidant that fights aging.
Pairs well with: Vitamin C.
L-Theanine
Why? Calms anxiety without drowsiness.
Best combo: With caffeine for laser focus.
Probiotics
Why? Gut health = overall health.
Strain matters: Look for Lactobacillus & Bifidobacterium.
Collagen Peptides
Why? Skin, joints, and gut lining repair.
Dose: 10–20g daily.
Ashwagandha
"The king of adaptogens for stress relief."
Best for: Cortisol balance.
NAC (N-Acetyl Cysteine)
Why? Detoxes liver, boosts glutathione.
Dose: 600–1,200 mg daily.
FAQs
Benefits
Q: Will these supplements really make a difference?
A: Yes—studies show NMN boosts NAD+ by 40%, and Vitamin D deficiency affects 42% of Americans.
Q: Which one gives the fastest results?
A: Magnesium glycinate improves sleep in days, while creatine boosts brain function in a week.
Q: Are these safe long-term?
A: Most are well-researched, but check with your doctor if on meds.
How to Use
Q: Should I take them all at once?
A: No—spread them out (e.g., NMN in morning, magnesium at night).
Q: Can I mix them with food?
A: Fat-soluble ones (D3, CoQ10) need fats for absorption.
Q: What if I miss a dose?
A: Consistency matters, but don’t stress—just resume.
Best Brands
Q: Which brand does Gary Brecka use?
A: He prefers third-party tested, clean brands like Thorne & Pure Encapsulations.
Q: Are cheap supplements effective?
A: No—low-quality versions often have fillers.
Q: Where’s the best place to buy?
A: Online retailers with lab tests (Amazon, iHerb, GeneusDNA).
Final Thought
This isn’t just a supplement list—it’s a blueprint for better health. Start with 2-3, track changes, and level up from there.
Which one will you try first?
